Weeks 1 and 2: Monday

Warmup

Foam rolling [7], as well as five minutes of dynamic stretching, such as:

• High knees [8]
• Mountain climbers [9]
• Squats [10]
• Lunges [11]
• Light running

"You should have enough breath to still have a conversation, but your heart rate should be elevated," Monique told POPSUGAR.

Workout: Lower Body

• Glute bridges [12]: With feet hip-width apart, do 20 reps full range of motion, and 20 reps pulsing at the top of your range of motion. Repeat twice.
• Kettlebell air squats [13]: Perform a standard air squat while holding an 8-kg kettlebell. Do two sets of 20 reps.
• Kettlebell curtsy squat [14]: Perform a standard curtsy squat while holding an 8-kg kettlebell. Do two sets of 20 reps.
• Kettlebell calf raises [15]: Do two sets of 20 reps.
• Treadmill interval: Walk on a high incline for two minutes, then sprint without incline for three minutes, completing one five-minute round. Do four sets for a 20-minute cardio session.

Cooldown

Three to five minutes of static stretching [16] and breathing exercises.

Weeks 1 and 2: Tuesday

Warmup

Foam rolling [17], as well as five minutes of dynamic stretching, such as:

• High knees [18]
• Mountain climbers [19]
• Squats [20]
• Lunges [21]
• Light running

Workout: Upper Body

• Plank [22]: Hold for 30 seconds, then add shoulder taps for 30 seconds.
• Swimming pulses: Lie on your stomach kicking, alternating arms and legs for one minute.
• Elbow plank [23]: Hold for 30 seconds, then do hip dips for 30 seconds.
• Extended locust [24]: Hold for one minute.
• Push-ups [25]: Two sets of 10 to 15 reps each.

Next you'll perform the below circuit twice. For both rounds, do 20 reps of each exercise, using a 5- to 12-pound weight:

• Bicep curls [26]
• Triceps extension [27]
• Chest press [28]
• Bent-over row [29]
• Overhead shoulder press [30]
• Treadmill interval: Walk on a high incline for two minutes, then sprint without incline for three minutes, completing one five-minute round. Do four sets for a 20-minute cardio session.

Cooldown

Three to five minutes of static stretching [31] and breathing exercises.

Weeks 1 and 2: Wednesday

Yoga can help you feel calmer and more centered, in addition to providing a workout. (What bride doesn't want that?) Try one of the routines below:

• 30-Minute Power Flow Yoga Workout [32]
• Beginner Yoga Sequence to Stretch Out [33]
• Long and Lean Full-Body Yoga Flow [34]
• Dynamic Yoga Sequence to Build Strength [35]

Weeks 1 and 2: Thursday

Warmup

Foam rolling [36], as well as five minutes of dynamic stretching, such as:

• High knees [37]
• Mountain climbers [38]
• Squats [39]
• Lunges [40]
• Light running

Workout: Cardio

• Treadmill interval: Walk on a high incline for two minutes, then sprint without incline for three minutes, completing one five-minute round. Do four sets for a 20-minute cardio session.
• StairMaster [41]: 20 minutes.

Cooldown

Three to five minutes of static stretching [42] and breathing exercises.

Weeks 1 and 2: Friday

"It's important to try new things and switch up your routine," Monique said. "Find an adventurous fitness buddy and join them for a fun class after work instead of hitting up that happy hour!" Need some inspiration? Check out this list of group fitness classes to try [43].

Weeks 3 Through 12

Follow the exercises outlined in the first two weeks, making sure you add on weight, speed, and incline. Here's an easy rule of thumb to follow from Monique:

• Weight: Increase weights by one to two pounds every two weeks.
• Speed: Increase treadmill speed by 0.2 miles per hour every two weeks.
• Incline: Increase treadmill incline by one to two percent every two weeks.